by Olena

Cauliflower Breadsticks Recipe

by Olena

Cauliflower Breadsticks

Low carb cauliflower cheese bread that is an alternative to traditional breadsticks. These cauliflower breadsticks are gluten free, flavorful, cheesy and with easy to follow step-by-step instructions. Yes, this recipe is foolproof, just like my super popular cauliflower pizza crust.

Cauliflower Breadsticks Recipe

I won’t lie and warn you that cauliflower breadsticks recipe is time consuming. That is why I highly suggest to double the recipe. But these cauliflower cheese sticks will come out right. You will be able to pick them up by hand. I know you are wondering about that – the answer is “YES”.

Cauliflower Breadsticks Recipe

Will It Work?

I made 2 batches in a row, just to make sure the recipe works. If you have attempted a cauliflower pizza or breadsticks recipe before without any luck, this recipe will change the situation. There must have been a reason why it didn’t work. More likely you didn’t squeeze the water from cooked cauliflower well enough.

Are These Low Carb Cauliflower Breadsticks?

These cheesy cauliflower breadsticks turned out delicious!!! They hit the spot and satisfy the craving without wrecking your daily macros/nutrition. That’s if you care about that, then make sure to check out my low carb cauliflower rice recipes.

You can have 5 – 6 of these and still have consumed very little calories, fat and carbs. Perfect healthy alternative for binge eating weekend get-togethers with friends.:) The only difference is you stay on track and bring your friends here to try your recipe.

Cheesy Cauliflower Breadsticks

How to Make Cauliflower Breadsticks

1. Make Cauliflower Rice

You start with a large head of cauliflower, 7″ – 8″ wide, about 3 – 3.5 lbs. If you are serving 2 or more people, I recommend do double the recipe. These breadsticks are so good and guilt free, they disappear fast.

  1. Chop cauliflower and process in a food processor until “rice” texture.
  2. Work in batches. Do not make a cauliflower mash. It’s best to work in batches.
  3. You can grate cauliflower using simple boxed grater.

Can I Use Store-Bought Cauliflower Rice?

Yes. You can use store bought cauliflower rice as well. 1 bag should do it. These days it’s widely available in Walmart, Trader Joe’s, Costco etc. If you are looking for more cauliflower rice recipes, see my cauliflower rice recipes and specific Trader Joe’s cauliflower rice recipes posts.

Low Carb Cauliflower Breadsticks

2. Bake Riced Cauliflower

Place cauliflower in any ovenproof baking dish and bake for 20 minutes. I used Pyrex glass pie dish. Alternatively, you could microwave or steam it. The idea is to cook the cauliflower, so it releases the moisture and we squeeze it out afterwards.

3. Cool

  • Removed cauliflower from the oven and let it cool.
  • Line a bowl with linen kitchen/tea towel. I prefer it to a cheesecloth because I always have towels on hand and it’s easy to throw a towel in the washer. In fact, now I have a designated towel for squeezing zucchini when I’m making crustless zucchini quiche, and cauliflower “bread” dishes.

How to Make Cauliflower Breadsticks

4. Squeeze Excess Water

Cauliflower Cheese Breadsticks

  • Grab towel by the corners, holding with one hand just below the corners.
  • Start squeezing liquid out with another hand. The process will take about 3 – 5 minutes and you should squeeze about 1 cup of liquid. Use a measuring cup as a point of reference.
  • If liquid is too hot, let the cauliflower mash cool down a bit and proceed again.

Just showing you that kitchen towel works.

Cauliflower Breadsticks Tasty

Here you can see, from right to left: cauliflower “ball” before squeezing, after squeezing and liquid squeezed out.

Cauliflower Breadsticks Recipe

5. Make Cauliflower Breadsticks Dough

  • Open the towel and voila: you got yourself some pretty dry cauliflower mixture.
  • Add eggs, cheese, Italian seasoning, salt and black pepper.

Cauliflower Pizza Breadsticks

6. Form Cauliflower Cheese Breadsticks

  1. Transfer cauliflower breadsticks dough onto any baking sheet lined with parchment paper. The “dough” won’t stick together and that’s OK. Egg whites and cheese will act as a binder during the baking process.
  2. Form a rectangle, using your hands, approximately 9″ x 7″ in size and 1/4″ thick. Press “dough” a bit to make it stay together and use spatula to make the edges straight. Do not worry, the egg whites and cheese will bind everything together during the baking process. It won’t fall apart.

I didn’t spray parchment paper with cooking spray, and my cauliflower breadsticks didn’t stick. More than that, parchment paper underneath the breadsticks was moist after baking. However, some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

7. Bake Cauliflower Pizza Breadsticks

  • Bake in 450 degrees F. I own simple electric oven and it took the breadsticks 18 minutes. All ovens vary. Just watch it => when you see the “dough” becoming golden brown on top, it’s time to take it out.
  • Then top cauliflower crust breadsticks with cheese and bake for another 5 minutes until cheese has melted.
  • Then broil for a nice golden brown crust.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

  • Remove breadsticks from the oven and transfer to a cutting board holding by the ends of parchment paper.
  • Let breadsticks cool down for 5 minutes before cutting, if you can. I waited with the first batch and the breadsticks were easy to cut. With the second one I didn’t and it was a bit of a mess.
  • Use serrated/bread knife to cut into 12 breadsticks.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

What to Serve Cheesy Cauliflower Breadsticks With?

How you serve these guys is totally up to you. I’m just going to give you a few ideas.

  • Serve with warm marinara sauce. Any clean/healthy/organic store bought marinara sauce works.
  • Or you can make your own and that’s what I did. My mom makes this Ukrainian type of salsa – adjika recipe. So I combined it with some tomato paste, dried thyme and oregano.
  • Just use what you have. No need to spend money.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

Cheesy Garlic Cauliflower Breadsticks Recipe FAQs

What type of cheese can I use?

Any cheese works. Full or low fat, Mozzarella cheese or Tex Mex, or even Parmesan cheese. Use grated or shredded cheese and when measuring, do not pack.

Can I skip cheese?

No. Eggs and cheese bind everything together during the baking process. To make sure breadsticks won’t fall apart.

Should I spray parchment paper with cooking spray?

I didn’t spray parchment paper with cooking spray, and my cauliflower breadsticks didn’t stick. More than that, parchment paper underneath the breadsticks was moist after baking. However, some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray.

Can I use pizza stone?

No. Unless you line it with parchment paper. Otherwise breadsticks will stick.

More Low Carb Cauliflower Recipes

Print

Cauliflower Breadsticks

4.9 from 8 reviews

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions.

  • Author: Olena of ifoodreal.com
  • Prep Time: 7 minutes
  • Cook Time: 30 minutes
  • Total Time: 37 minutes
  • Yield: 12 servings 1x
  • Category: Appetizer
  • Method: Oven
  • Cuisine: North American
Scale

Ingredients

  • 1 large head of cauliflower (7″ – 8″ wide and 33.5 lbs), 6 cups riced cauliflower or 16-18 oz bag of store bought cauliflower rice
  • 1/4 cup egg whites or 2 large eggs
  • 1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
  • 1 tsp Italian seasoning (dried oregano or basil)
  • 1/4 tsp ground black pepper
  • Pinch of salt
  • Marinara sauce or my mom’s Ukrainian adjika, for dipping
  • Cooking spray (I use Misto)*

Instructions

  1. Preheat oven to 375 degrees F. Rinse cauliflower, remove outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until “rice” texture. Some coarse chunks are fine.
  2. Place in an ovenproof baking dish (I used Pyrex pie dish) and bake for 20 mins. Remove cooked cauliflower from the oven and transfer to a bowl lined with a tea/linen towel. Let the cauliflower cool down a bit until it is safe to touch, about 15 minutes.
  3. Fold the towel holding by the ends and squeeze the liquid out of the cauliflower “ball” as hard as you can. Be patient and do this a few times until barely any liquid comes out. I squeezed out 1 cup of liquid.
  4. Increase oven T to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg whites, 1/2 cup cheese, herb seasoning, black pepper, pinch of salt and mix to combine.
  5. Transfer cauliflower mixture onto the baking sheet lined with unbleached parchment paper. Flatten with your hands into a rectangle, approximately 9″ x 7″ size and 1/4″ thick.
  6. Bake for 18 minutes, remove from the oven and top with remaining 3/4 cup cheese. Bake for another 5 minutes and then broil until cheese turns golden brown. Cut into 12 breadsticks and serve hot with warm marinara sauce, if desired. P.S. For a lighter version, do not top with cheese.

Store: Refrigerate covered for up to 2 days. You can also freeze the breadsticks tightly wrapped in plastic, for up to 1 month. Thaw on a counter or in a microwave.

Notes

*Some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray. Mine didn’t.

 Did you make this recipe? Please give it a star rating in the comments.

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219 comments on “Cauliflower Breadsticks Recipe

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  1. best one I’ve tried! thank you! I did add some red chili flakes for heat and some garlic powder, but that has nothing to do with how great the recipe is! I saved the liquid for broth.

  2. I used one package of Itella frozen cauliflower rice, I also put garlic butter on it before I topped it with cheese. It was so good my hubby walked by the kitchen and ate 3 pieces, he doesn’t do Keto. I used a piece as a bun for a hot dog. I think I might make some without cheese on top and use it as bread. Thanks for the recipe!

  3. Has anyone tried freezing these either before or after baking? I’d like to make a massive batch and reheat or bake on demand.
    Thanks for this recipe!!

  4. Made it exactly as directed- they turned out perfectly. This is a great Keto friendly recipe. I will definitely be making this again. Much better than the other cauliflower ‘breads’ I’ve tried…I think it may be the trick of cooking it for 20 minutes first.

  5. Olena, I would like to thank you so much for this delicious recipe! I am a pizzaholick and this was so good it took my pizza craving away!!! I am new to the KETO diet and this is diffidently my favorite recipe so far!

      1. I too am a pizza-holic and on low carb diet. This definitely took care of my pizza cravings. I’ve tried other cauliflower recipes but this one far exceeds the others. Thank you so much for this recipe

  6. Mine came out just like the picture! Family and friends loved it! (What I like most is that afterwards I never feel bloated nor have brain fog, like with traditional pizza 🙂
    QUESTION I haven’t seen posted yet (though I may have missed it): What about the LIQUID? Doesn’t it have most of the vitamins? I drank some. Tastes mildly of cauliflower, but I think it would be excellent in soup (vegetable broth).

  7. I measured 3 cups, AFTER it was already squeezed dry…so at least 4-4.5 raw. (Exact measure isn’t that important.)

    1. Great info. It would be nice if the recipe were updated with this information. It took me a while to find it in the comments and I added to the problem by commenting first.

  8. Wow! Made these today and the whole family loved them. They turned out looking just like yours too! I served them with a marinara sauce and done sugar snap peas. I kept the type of flour a secret until after dinner and then i told them….It’s cauli-flour!!!! Well done on a genius recipe!!

  9. Made and it it it’s ABSOLUTELY AWESOME. Unfortunately mine also stuck to the parchment paper. Will definitely make again, but will be sure to spray the parchment paper.

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